BRYNLEY'S GYM PROGRAM
28 Seasons
Brynley is taking you through 4 weeks of gym workouts! She will be walking you through your form, the machines and number of reps to do.
-
15:40Episode 1
FINISHER CIRCUIT
Episode 1
Circuit: (45 second work / 20 second rest) 2x
-Alternating Rev. Lunge Pulses
-Fire Hydrants
- “
- Bear crawl ins
- Candle stick leg lifts
- Glute Bridge Hold -
00:16Episode 2
LEG PRESS (4X12)
Episode 2
Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Weight Recommendations:
Beginner: 10-20lbs on each side
Intermediate: 25-55lb plates... -
00:36Episode 3
SUPERSET: THRUSTERS + HYPEREXTENSION
Episode 3
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs -
04:08Episode 4
W2/D6: WARMUP
Episode 4
-
00:26Episode 5
BARBELL BENT OVER ROW (4X10)
Episode 5
Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55... -
00:21Episode 6
LAT PULL DOWN (4X10)
Episode 6
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight Recommendations:
Beginner: 5-20lbs
Intermediate: 25-45lbs
Advanced: 50-90+ lbs